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Pineapple Shrimp and Scallop Stir-Fry

Curds 'n' Weigh: Pineapple Shrimp and Scallop Stir-Fry

Tuesday, July 17, 2012

Pineapple Shrimp and Scallop Stir-Fry


This is a quick recipe that you can customize any way you like.  Use whatever vegetables you like, whatever protein you prefer, any of your favorite seasonings.  I love stir-fry because it allows you to use whatever is at hand and each time you make it, the taste is completely different.

Pineapple Shrimp and Scallop Stir-Fry
makes 4-6 servings

3-4 cloves garlic, minced
1" slice of ginger root, minced
1/2 medium green bell pepper, diced
1 1/2 cups carrots, julienne cut
1 cup celery, coarsely chopped
1-2 cups baby bok choy, coarsely chopped
1 cup brocolli, cut into florets
1/2 medium red onion, sliced
1/2 block firm tofu, sliced
1 cup pineapple, diced
1/4 head red cabbage, shredded
1 ounce raw almonds
1 medium orange
1 pound medium white shrimp, shelled and de-veined
8 ounces scallops, rinsed thoroughly
1T Fish Sauce
1T Bragg's Liquid Amino's
1T Sriracha, optional


Be sure to chop all vegetables before starting since this dish cooks very quickly and you won't have time to chop while you're cooking. I suggest cutting in the order that you will use the veggies to make things easier (but do whatever works best for you).  Heat large skillet or wok over medium to medium-high heat.  Toast almonds in dry skillet for approximately 3 minutes or until almonds become fragrant.  Set aside.


Remove almonds from heat and "fry" tofu in dry skillet.  Tofu should be sliced into even pieces.  Flip to brown on all sides.  Once browned, set aside.


Make a light sauce by mixing the juice of one medium orange, sriracha, fish sauce and Bragg's; adjust according to your preference.  Set aside.

Saute about 1/4 of your chopped pineapple until juice is released.  Add ginger and garlic, stirring until fragrant.  Add about 1/3 of your orange juice/sauce mix to the pan.  Add bell pepper, stir until fragrant (about one minute).













Add carrots, celery and about 1/3 of your sauce mixture; stir for about 45 seconds.  Add bok choy and red onion, stir until onion becomes fragrant (about one minute). 


Add brocolli, cabbage and remaining pineapples.  Cover for about two minutes or until brocolli and cabbage are brightly colored and pineapples have released juices.


Add almonds, tofu, shrimp, scallops and remaining sauce mixture.  Stir to distribute evenly and cover skillet again until shrimp is thoroughly cooked (about 3-4 minutes or until shrimp is pink). 

Serve alone or over brown rice.

Nutrition Facts: (assuming only 4 servings with no rice)  Total Calories 316; Fat 6g; Saturated Fat 0.8g; Cholesterol 140mg; Sodium 423mg; Total Carbohydrates 27.7g; Fiber 6.2g (25%); Sugars 11g; Protein 38.7g; Vitamin A 53%; Vitamin C 180%; Calcium 21%; Iron 30%.


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2 Comments:

At July 18, 2012 at 11:22 AM , Blogger Sue said...

Hi, I always like a stir fry too. Love how you have all the nutritional info at the end!

 
At July 18, 2012 at 11:55 AM , Blogger B. Amour Love said...

Hi Sue. Thank you for taking time to read my blog! If there are any recipes that you would like to see included, please feel free to let me know.

 

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